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Roberta & Larissa

Fortalecimento Muscular
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Exercício
Material
Séries
Repetições
1
Alongamento
​
​
​
2
Aquecimento
esteira/bike
1
5' a 10'
3
Agachamento livre
bola
3
10 a 12
4
Avanço c/ passada
halter
3
10 a 12
5
Abdução
Caneleira
3
12 a 15
6
Flexão de joelho
Caneleira
4
12 a 15
7
Extensão de joelho
nenhum
3
12 a 15
8
Extensão de quadril
nenhum
3
30 "
9
Rosca martelo
halter
3
12 a 15
10
Tríceps testa
halter
3
12 a 15
11
Apoio segmentado
nenhum
3
8 a 10
12
Prancha
nenhum
3
30 " isometria
13
ABS reto solo
nenhum
3
20+10"isso
There are no rows in this table
⁠
Treino Cardiorespiratório
0
Exercício
Exercício 2
1
Hitt 3'
Polichinelo (sem salto)
2
Série 1:
rotação de ombros
3
40" / 20 off
agachamento transferência
4
HITT - 3'
Calcanhar/glúteo
5
Série 2:
apoio segmentado
6
​
elevação de quadril unilateral com perna estendida
7
HITT - 3'
Joelho lateral
8
Série 3:
Abdução com caneleira
9
​
prancha serpente
10
HITT - 3'
Polichinelo
11
Série 4:
ketlebell
12
​
elevação frontal + lateral
There are no rows in this table
⁠
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